Are You Leptin Resistance?

Have you ever tried to diet and become frustrated because no matter how hard you try, you don’t lose any weight? Or do you ever get the feeling that no matter how much you eat, you never get the satisfaction of feeling full? You are not alone; people that are overweight tend to have a condition known as Leptin Resistance. If you stand in front of a mirror and notice high areas of body fat around your belly, you may have this condition.

This article is going to discuss what this hormone is, what it does to your body, and measures that you can take to manage this hormone.

How does it work?

Leptin is a hormone that is produced by fat cells to regulate fat storage and controls your food intake. The bloodstream carries this hormone to your brain, signaling the hypothalamus to decrease your food intake. 

The role it plays 

The primary role of this hormone is to regulate your energy and tell your brain when there is enough body stored. When your brain receives the signal that you have enough fat stored, you stop eating and burn calories. When your body has high levels of leptin, your brain does not receive the signal to stop eating, therefore, increases your body fat. This is a condition known as Leptin Resistance. This is said to be a biological contributor to obesity because your brain thinks that you are starving. This is why it is referred to as the “starving” hormone. 

When your brain thinks that your body is starving, you eat more, burn fewer calories, and your energy levels are decreased. This is why people struggle with losing weight and go back and forth between yo-yo dieting. It’s not because they don’t have the will power or that they are lazy; it’s because their body has high levels of this hormone, which is hindering their weight loss efforts. 

Effect on your body

Aside from contributing to obesity, it can also put people at risk for becoming diabetic later on in life. If you are already diabetic or prediabetic, it can have complications with managing diabetes. Causes of resistance have been known as:

Having high levels of the hormone in your bloodstreamInflammationHigh levels of free fatty acids

What can you do?

While it is still inconclusive as to whether you can reverse resistance, there are measures that you can incorporate into your everyday lifestyle, that may help manage it. Here are some things that you can do to adopt a healthier lifestyle and possibly reverse resistance to this hormone:

Staying away from processed or prepackaged food (junk food) – It is said that processed food increases inflammation, which is a cause of leptin resistance. Getting physical – If you live a sedentary lifestyle, you are slowing your metabolism and burning less fat. The more fat you store, the more leptin you have in your body. Not getting adequate sleep – When you don’t get enough rest, your body doesn’t have time to recoup and becomes overworked and overstressed. Add more soluble fiber and protein to your diet. Reduce carb intake – The more carbs you intake, the higher your triglycerides are going to be, which prevents the movement of the starvation hormone from your blood to your brain.

Conclusion

By leading a more active and healthy lifestyle, you are on your way to battling the war against resistance to this hormone. This is important for people that are battling obesity and struggling with bouts of low energy. When the resistance is improved, people notice they have more energy, faster metabolisms, and more control over their hunger.

Amazon’s Choice: High-Density Round Foam Roller

Annie here.

I just love this foam roller. I struggle with lower back pain and tightness and these foam rollers were recommended to me. I didn’t know what to think at first but after staying consistent for at least a couple weeks I could really tell a difference. I personally grabbed the black 36-inch one, but you can grab whichever size seems to make the most sense for your issues. These foam rollers can be used for many different purposes outside of just lower back pain.

Here is a little more details:

  • High-density blue speckled foam roller with molded edges: Extra firm – best for intermediate and above. High density expanded polypropylene (EPP) that is designed for deeper massage than standard foam roller
  • Ideal for balance, strengthening, flexibility, and rehab exercises
  • Made from molded polypropylene to maintain firmness
  • Lightweight, easy to clean and transport
  • Measures approximately 36 x 6 x 6 inches (LxWxH)
  • Maintains shape after moderate to heavy use and is perfect for all body types

As always, thanks for being a part of this community!

-Annie

10 Weight Loss Eating Hacks That Actually Work

It is very easy to gain weight but when it comes to losing weight it is pretty tough. There are many ways to lose weight and if followed in a proper manner you are sure to lose weight. You can follow some hacks and help yourself in the weight loss program.

1. Try to Hide the Junk Food

It is always a good idea to hide your junk food so that you do not see it before your eyes. If you will see it you might feel the urge to eat it. It would be great if you restrict yourself from having it in whichever way you think.

2. Use Smaller plates

The best way would be to use a small plate. Using it will restrict the quantity of food on the plate. Try to buy a few quarter-sized plates so that it helps in weight loss.

3. Chew Your Food Properly

If you do not chew your food properly there would be a problem in getting the food digested. Moreover, if you chew properly and slowly you tend to eat less as it gives your entire body enough time to get the satisfaction of fullness.

4. Eat Healthy Food Before Food Shopping

It is also advisable that you eat something healthy before you go shopping for food items. Avoiding junk food before shopping and eat healthy food is good for you as you will end up buying healthy food as you will be in a healthy state of mind.

5. Watch Yourself While Eating

When you will see yourself in the mirror while eating, you will be reminded of your goal of weight loss. This will help you in eating less and sometimes nearly one-third of what you were planning to eat.

6. Pack Your Lunch After Breakfast

The logical behind this is that if you are full you will not pack more food. Thus, whenever you are packing your lunch do not do it empty stomach otherwise you might end up packing more food. If you pack more food you are surely going to eat the stuff and consume more calories. This is a useful weight loss eating hacks.

7. Stay in Company of People Having Self Control

Try to talk and stay in the company of any friend, colleague or relative who has good self-control. If you stay with them it will surely be of great help to you. There will be many things that you will learn from a person who has self-control over food.

8. Involve Yourself In Activities That Does not include Eating

If you go to watch a movie you might usually end up buying popcorn and a soft drink. This will not help you in your weight loss and will hamper it. Thus, try to go for long walks or try to join some class where you can do a lot of activities. Join dance class so that all your body weight is under control. Apart from weight loss dancing will refresh your entire body and soul.

9. Click Picture of your Food

This is an interesting way to remind yourself of what you are eating in order to control your weight. When you will see the photos it will make you alert and aware of the food that you ate. So, if you had healthy food or junk food over a period of time you will be able to recall by seeing the photos.

10. Skip Food Commercials

If you are not able to control yourself from eating skip the food commercial which might arose the need to eat junk food. Instead, you can switch to the channel where all the healthy food is shown. Learn to prepare healthy food and serve yourself and your family. Remember healthy food is good for your mind and body both.

Apart from all these hacks you should drink lots of water, go for morning and evening walks, be positive and surround yourself will people who are fit and healthy. In order to maintain healthy weight, it is very important to focus on your diet and involve in some exercise that keeps you active. If you control your diet and do exercise daily you will lose weight. After you lose weight continue to use the hacks mentioned above to maintain the weight that you have lost.

8 Weight Loss Hacks for Busy People

Having a slim and fit body is a dream of many people all over the world. People are dying from a lifestyle disease such as obesity, heart disease, and diabetes, among others. When it comes to health issues, most could be eliminated by keeping ourselves in better shape. Staying fit or losing weight needs total dedication to getting achievable results. We all know that gaining weight is easier than shedding the same weight. For the corporate and busy people, finding a time to do intensive exercise is almost impossible. It doesn’t mean that they don’t have to shed weight, here are some weight-loss hack for the busy people.

1. Do Passive Activities Standing Up

When you want to burn weight, you should avoid any lazy activity. Lazy activity will probably make you gain more weight. If you are watching the TV or surfing the internet, if possible, try and be in an active position. Avoid sleeping on the couch, but rather stand. When you are standing, you can lose about 76 calories in half an hour. If you are not comfortable standing, you can recline on the wall or alternate sitting and standing with an interval of 30 minutes. When you’re doing a household chore, always be in the active position.

2. Stop Drinking Alcohol

Busy people think that drinking bear with a friend after work is the best way to catch up. That is the worst practice and can lead to obesity or other lifestyle conditions. Alcohol is rich in carbohydrates, which has high calories. When the calories are from a liquid, they are easily ingested. To be on the safe side, avoid bears every day after work. You can grab a beer once in a while, but know it causes more harm than good. Instead of visiting a bar after a job, ask your friend to take a walk, or even visit a gym, it serves health benefits.

3. Avoid Sugar

If you have a busy schedule, it’s good to avoid the consumption of sugar. The fact is that sugar is addictive, and other people cannot go a day without eating sugar. Sugar is classified as empty calories, which means the body converts it to fat. In some cases, the fat can give you a shapeless figure if you never do exercise. If you are a sugar addict, aim at reducing the sugar diet.

4. Walk and Talk at the Same Time

Walking and talking applies to those who take a lot of office phone call. Don’t be that person who receives a call when sited, that’s a lazy behavior. When you receive a call, walk around your room as you talk. If you use a table phone, speak when standing. Although it makes seem odd, it’s good to know that unconsciously fidget helps you to lose more weight than going to the gym and also helps to improve attention.

5. Have Enough Sleep

After a busy day at work, you need to have a proper bed and mattress. A good bed and mattress will ensure that you get enough, uninterrupted sleep for about 6 to 8 hours. Your sleep controls your diet; when you sleep more, you tend to eat less. With enough sleep, you can reduce stress and increase the metabolism rate, which is essential in weight loss.

6. Own a Blender

For a busy person, a blender is a must if you want to lose weight. Research says that when your stomach is full of smoothies, you tend to turn away from other foods. Smoothies work a miracle when it comes to losing weight. They ensure that you systematically lose weight. Make smoothies every morning before going for work, and the results will be evident.

7. Don’t keep junk food at home

Psychologically, you will tend to eat what is available. After a busy day at work, you will not go looking for healthy meals while you have junks available. The best way to avoid junk is by keeping it out of your bond. Junk food is the leading cause of obesity. 

8. Join a Sporting Club

Busy people may not find enough time to exercise. More so, the exercise event is boring when one is doing it alone. If that your case, talk to a few workmates or friends with like-minded to form a sporting club. Exercising with friends and workmates if fun and also helps to strengthen the friendship bond. You can also join efforts to purchase simple gym equipment like a treadmill.

Many hacks can help you lose weight in a busy schedule. All you need is to be creative and come up with a plan. If you can’t do it alone, talk to your friends about the idea.

Weight Loss Diet Hacks – Lose Weight The Healthy Way

What You Need To Know About Weight Loss Diet Hacks

Everybody loves useful hacks. You lose weight the way you gain weight. There is no magic pill behind losing weight, and there is no quick fix to lose weight. Useful diet hacks should be a combination of what you eat and how much you exercise.

Diet Fads

Any diet that rejects an entire food group is not adequate for the body. There will be nutrient deficiencies if you go on a selective diet even for a week. If a diet plan deprives you entirely of a specific kind of food, it’s doubtful to last. The key is balance. If you do not want to end up yo-yo-ing with your weight, focus on all nutrients, yes, carbs too.

Calories Are Not Evil

The first step to weight loss is to not focus on calories whenever you look at a portion of food. Instead, focus on if the calories have some nutritional value or they are empty calories. Secondly, when you eat, stop when you’re feeling comfortable, not when full. If you do this, you’ve won the battle. Lastly, focus on the right food first so that you can cut out bad. Begin with low-calorie food like salads and soups, and then protein and others at the end.

3 Effortless Weight Loss Diet Hacks You Need To Know

There are many useful hacks to lose weight that have nothing to do with exercise or diet. They include:

Intermittent Fasting

The best part about fasting is that it boosts the body’s ability to regenerate and regulate itself. Intermittent fasts consist of fasting for one or two days regularly. The time between each fast depends on the number of days it is followed, how the body itself reacts, and the type of diet generally followed. Intermittent fasting is natural, free, and simple, and you can do it for as long as you want.

Eat Only at Mealtimes

We should not eat out of habit. Useful weight loss diet hacks involve eating at a table, and this gets to the point of mindfulness eating. If you ignore the hunger, it will soon pass as your body ats’ your fat. We want to eat all the time, of course, this happens every time we pass through a donuts shop, eating in the theater, in front of the TV, etc. If you are not hungry, don’t eat.

Out of Sight, Out of Mind

Hunger is explained to be a state of mind. Keep all snacks and unhealthy foods out of sight. Sometimes you are not hungry, but the smell and sight of delicious food makes you feel hungry, and this is not a type of voodoo but is a phenomenon of the cephalic response. So the simplest thing to do is to keep things out of sight.

How to Optimize Your Weight Loss Diet Hacks for Fat Loss

Have you been dieting yet there are no visible reductions in your body fat? Here are a few factors you need to get right to optimize to lose fat. If you want to learn of the best evidence-based diet to lose fat, then you need to read this article.

Calories

Research explains that a calorie deficit that will enable you to lose about 0.7 percent of your body weight per week is the ideal, and will maximize fat loss and not weight loss. When you focus on weight loss you will end up having a skinny fat body but less muscle definition.

Protein

As for the protein, it is the most critical macro-nutrient you need to keep track of when losing weight. Research shows that when you are in a calorie deficit, protein plays a significant role in maintaining muscle. Taking a protein of 0.73g/lb of body weight is enough to maximize muscle growth and maintenance.

Carbs + Fat

Research-based science recommends a fat intake of 0.25-0.5g/lb of your body weight from “good” fats and then the remaining calories should come from carbs, minus the protein, of course.

When it comes to weight loss diet hacks, there’s no doubt that nutrition and exercise are the most crucial factor that you have to get right. Even though your training may be consistent and on point, you may not see the results you want if you don’t follow a proper nutrition plan.

8 Weight Loss Hacks To Live By

With many people struggling to lose weight, there is a need to come up with new effective ways of losing weight that do not require dieting or engaging in strenuous exercises. In this post, we will look at some weight loss hacks that can help you keep your weight under check with ease. Let’s some of these health weight-loss hacks here:

1. Eat Smaller Portions

One way to ensure you reduce your calorie intake is to make sure you eat smaller portions at every mealtime no matter how hungry you are. However, this will not always be easy because you are naturally attracted to large meals that can help you feel full easily whenever you are hungry. Here are ways to ensure you eat small portions from now on:

Drink lots of fluid before you eat.

One way to reduce your calorie intake is to make sure you drink lots of water or fruit juices before eating your heavy meal. This way, you can be sure to eat less as the fluids will help curb your hunger pangs.

Eat some fruits and vegetables first before consuming your main meal, make sure you take some bites of your favorite vegetables and fruits. These vegetables and fruits contain lots of fibers that can help you feel fuller before you start eating your main meal.

2. Eat Slowly

When you rush your meal, you give your brain no time to register you have really had enough food. Eating slowly has been found to help you eat less and feel fuller faster. To help ensure you adopt the habit of eating slowly, make sure you put your mind into it whenever you are on the dining table.

Putting your mind into it is all about becoming mindful of what you eat and how you eat it. Make sure you are fully present at every mealtime and take your time to chew your food thoroughly before swallowing.

3. Avoid Shopping When you are Hungry

Rushing to the grocery store when you are hungry will make you less resistant to unhealthy fatty foods. Shopping when you are hungry increases your chances of grabbing whatever you find on display such as snacks and soft drinks.

You tend to think less about the importance of eating healthy foods when you shop with hunger. So, in order to beat the temptation to take some bites of that food that can make you fat, make sure you grab something to eat before you leave your home for the shopping mall.

4. Eat with a Smaller Plate

Eating with a smaller plate has a psychological way of making you feel you are full because you are done eating. When you eat with a large plate, you automatically dish out a larger portion of food and do your due diligence to finish up what you have on your plate.

But when the plate is smaller, the portion of food it can contain automatically reduces and you will feel fully satiated once the food in the plate finishes. So when next you want to pick a plate to dish your food, skip the large ones and go for the smaller plate.

5. Put food away

Make sure you don’t leave unhealthy foods around your home where you can see them and become tempted. Putting such foods away means you won’t have to struggle to take your mind off them.

Out of sight, they say, is out of mind. You will hardly remember you have such foods in your home once they are safely stashed away somewhere. But when you leave them standing in the refrigerator, the tendency to grab them and damn the consequences becomes very high.

6. Eat only at Mealtimes

One very negative habit that makes people fat and obese is eating in between meals. Once you can overcome this negative eating habit, you are halfway done with your overweight situation.

Make it a habit to stick with your mealtime and never fall for the temptation to eat something before the time for the next meal. Once you can adopt this new positive eating habit, managing your weight without subjecting yourself to a rigorous meal plan or strenuous exercise becomes easy.

7. Get Quality Sleep Every Night

Most people do not see the link between sleeping habits and obesity. But the truth remains that there is a strong link between the two. As a matter of fact, poor sleep habits can mess up your hormones and cause weight gain.

Most cases of obesity are due to hormonal imbalance and not due to any caloric issues. So you may want to commit to getting adequate sleep every night to keep the unwanted weight at bay. Experts recommend you get about 7-8 hours of uninterrupted sleep per night to stay healthy.

8. Engage in Intermittent Fasting

Intermittent fasting is one great health weight-loss hack you can’t engage in without seeing immediate results. It is only natural that you lose weight when you don’t eat and intermittent fasting is all about not eating for as long as possible.

There are no special rules required here. Simply skip your meals as often as possible and for as long as possible and you will see very significant changes in your weight. You can come up with a timetable for your intermittent fasting on when to eat and when not to eat and how long your intermittent fasting should last.

To make the task easier, you need to find ways to distract yourself from the hunger pangs that are sometimes very hard to ignore. You can find some fun things to do that are not energy-consuming to stay busy and keep your mind occupied.

Adjusting your lifestyles and routine to accommodate some of these hacks may take time and consistent efforts but in the end, you will attest to the fact that all the effort was well worth it.

The important thing is for you to make up your mind and engage in these hacks. If it seems that results are not forthcoming, you only need to try harder and become more resilient.